Pecans provide crisp crust for tilapia fillets

Pecans and cornmeal make a crisp crust for fresh fish fillets. Hot pepper jelly is a quick way to add flavor to vegetables. Here it spices up a traditional succotash for the side dish.

A general rule of thumb for cooking fish is to cook it for 10 minutes per inch of thickness measured at the thickest part of the fish. I prefer to cook the fish 8 minutes. It will continue to cook when removed from the heat. To test for doneness, stick the point of a knife into the thickest section and gently pull some of the meat away. The flesh should be opaque, but juicy. The fish will continue to cook in its own heat after it is removed from the stove.

Helpful hints:

■ Any type of fish fillet can be used.

■ Chop the pecans in a food processor.

Countdown:

■ Prepare the ingredients.

■ Make the succotash.

■ Make the snapper.

Shopping list:

To buy: 3/4 pound tilapia fillet, 1 small package unsalted pecans, 1 package coarse cornmeal, 1 jar hot pepper jelly, 1 package frozen corn kernels, 1 package frozen lima beans.

Staples: olive oil, egg, salt, black peppercorns.

PECAN-CRUSTED TILAPIA

3 tablespoons chopped,

unsalted pecans 1 tablespoon coarse

cornmeal

1 egg white

¾ pound tilapia fillet 1 tablespoon olive oil Salt and freshly ground black pepper

Place pecans and cornmeal on a plate. Lightly beat the egg white. Dip the tilapia into the egg white and then into the chopped pecans, making sure all sides are covered. Gently, press pecans into the flesh. Heat the oil in a nonstick skillet over medium-high heat. Add the tilapia and saute 4 minutes. Turn and saute another 4 minutes. To test for doneness, stick the point of a knife into the thickest section and gently pull some of the meat away. The flesh should be opaque, but juicy. Cook a minute longer, if necessary. Sprinkle with salt and pepper to taste. Yield 2 servings.

Per serving: 312 calories, 148 calories from fat, 16.4 g total fat, 2.8 g saturated fat, 9.8 g monounsaturated fat, 84 mg cholesterol, 118 mg sodium, 5.3 g carbohydrate, 1.1 g dietary fiber, 0.6 g sugars, 37.2 g protein Exchanges: ½ carbohydrate, 5 lean meat, 1 ½-fat

HOT PEPPER SUCCOTASH

1 cup frozen corn kernels 1 cup frozen lima beans 2 tablespoons hot pepper

jelly

Microwave method Place all ingredients in a microwave-safe bowl. Cover with a plate or plastic wrap. Microwave on high 2 minutes. Toss well. Makes 2 servings. Stove-top Method Stove-top method: Place hot pepper jelly, corn and lima beans in a skillet over medium-high heat. Saute 3 minutes. The vegetables only need to be warmed through. Yield 2 servings.

Per serving: 221 calories, 12 calories from fat, 1.3 g total fat, 0.3 g saturated fat, 0.3 g monounsaturated fat, 0 mg cholesterol, 57 mg sodium, 46.9 g carbohydrate, 6.4 g dietary fiber, 4.5 g sugars, 8.6 g protein

Exchanges: 2 starch, 1 carbohydrate

From “Fast and Flavorful: Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “The 12Week Diabetes Cookbook,” published by the American Diabetes Association.